Meditation Tips and Techniques
Meditation is at least as old as Yoga and Yoga can be traced back reliably to at least 2000 B.C. (4000 years ago). So meditation has been around for a very long time.
The basic form of meditation is also the simplest. All you have to do is keep your attention on you breathing.
Basic breathing meditation tips
-Inhale and exhale slowly, taking full deep breaths.
-Keep your attention only on your breathing. Be aware of each inhale and exhale.
-If you notice your mind drifting (i.e. if you start thinking about something) then just return your attention back to your breathing. It doesn’t matter if your mind wanders as long you bring your attention back to your breathing as soon as you notice your attention is not solely on your breathing.
-Do this for 5-15 minutes.
This meditation is very simple yet very powerful. Studies have shown that this simple form of meditation increases your brain size in areas such as attention and memory. The following extract is from an article from Time Magazine:
"Everyone around the water cooler knows that meditation reduces stress. But with the aid of advanced brainscanning technology, researchers are beginning to show that meditation directly affects the function and structure of the brain, changing it in ways that appear to increase attention span, sharpen focus and improve memory." from Time Magazine's article "How To Get Smarter One Breath At A Time"
This next meditation technique is more difficult and is considered to be an advanced technique in Yoga. It’s called dhyana. It involves focusing your mind on an object or image without distraction. In other words, the goal of this meditation practice is to focus unwaveringly on your chosen object/image. Nothing should be able to distract your mind. An accomplished yogi is expected to be able to hold his/her concentration on an object for several hours at a time.
To get to a point where you can practice dhyana meditation for even a short while requires mastering the simple breathing meditation first. If you can focus on your breathing – without distraction – for over 5-10 minutes then you are ready to practice dhyana for at least a few minutes a day.
No studies have been done on dhyana meditation but it should expand your self-control and ability to focus to a degree much higher than the simpler breathing meditation.
Self-hypnosis is like dhyana meditation in that it requires focus on something other than breathing. The difference is that while in dhyana meditation your mind can’t move from it’s point of focus, in self-hypnosis you are encouraged to visualize positive images and affirmations.
Other meditation techniques:
On Squidoo
Mindfulness: Also referred to as ‘living in the now’ this method is very popular in the self-help world. All you have to do is let go of the past and the future and just be aware of what is around you i.e. your attention is on the here and now. Rather than thinking about what you see just experience it. If you are eating, be aware of every mouthful and enjoy it. Practicing this technique puts you in a ‘flow’ state which means you just go with the flow.
Relaxation: Practicing relaxation is also considered to be a meditation. The most famous relaxation meditation has been developed by Dr. Herbert Benson and is called ‘The Relaxation Response’. You can even enhance Dr. Benson’s technique with relaxing imagery as outlined on this website at ‘Breathing and Relaxation’.
Self-Hypnosis: Self-hypnosis is also a meditation technique as it involves deep relaxation and focusing your mind. The difference is that while meditation is passive (you don’t engage in any mental activity), self-hypnosis is active as you focus on affirmations, visualizations and suggestions for self-improvement. In other words, self-hypnosis has the focus of meditation with the power of positive thinking and visualization
The basic form of meditation is also the simplest. All you have to do is keep your attention on you breathing.
Basic breathing meditation tips
-Inhale and exhale slowly, taking full deep breaths.
-Keep your attention only on your breathing. Be aware of each inhale and exhale.
-If you notice your mind drifting (i.e. if you start thinking about something) then just return your attention back to your breathing. It doesn’t matter if your mind wanders as long you bring your attention back to your breathing as soon as you notice your attention is not solely on your breathing.
-Do this for 5-15 minutes.
This meditation is very simple yet very powerful. Studies have shown that this simple form of meditation increases your brain size in areas such as attention and memory. The following extract is from an article from Time Magazine:
"Everyone around the water cooler knows that meditation reduces stress. But with the aid of advanced brainscanning technology, researchers are beginning to show that meditation directly affects the function and structure of the brain, changing it in ways that appear to increase attention span, sharpen focus and improve memory." from Time Magazine's article "How To Get Smarter One Breath At A Time"
This next meditation technique is more difficult and is considered to be an advanced technique in Yoga. It’s called dhyana. It involves focusing your mind on an object or image without distraction. In other words, the goal of this meditation practice is to focus unwaveringly on your chosen object/image. Nothing should be able to distract your mind. An accomplished yogi is expected to be able to hold his/her concentration on an object for several hours at a time.
To get to a point where you can practice dhyana meditation for even a short while requires mastering the simple breathing meditation first. If you can focus on your breathing – without distraction – for over 5-10 minutes then you are ready to practice dhyana for at least a few minutes a day.
No studies have been done on dhyana meditation but it should expand your self-control and ability to focus to a degree much higher than the simpler breathing meditation.
Self-hypnosis is like dhyana meditation in that it requires focus on something other than breathing. The difference is that while in dhyana meditation your mind can’t move from it’s point of focus, in self-hypnosis you are encouraged to visualize positive images and affirmations.
Other meditation techniques:
On Squidoo
Mindfulness: Also referred to as ‘living in the now’ this method is very popular in the self-help world. All you have to do is let go of the past and the future and just be aware of what is around you i.e. your attention is on the here and now. Rather than thinking about what you see just experience it. If you are eating, be aware of every mouthful and enjoy it. Practicing this technique puts you in a ‘flow’ state which means you just go with the flow.
Relaxation: Practicing relaxation is also considered to be a meditation. The most famous relaxation meditation has been developed by Dr. Herbert Benson and is called ‘The Relaxation Response’. You can even enhance Dr. Benson’s technique with relaxing imagery as outlined on this website at ‘Breathing and Relaxation’.
Self-Hypnosis: Self-hypnosis is also a meditation technique as it involves deep relaxation and focusing your mind. The difference is that while meditation is passive (you don’t engage in any mental activity), self-hypnosis is active as you focus on affirmations, visualizations and suggestions for self-improvement. In other words, self-hypnosis has the focus of meditation with the power of positive thinking and visualization
